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Yemi taking her Elm City CrossFit skills on the road!

Yemi taking her Elm City CrossFit skills on the road!

Warmup: 4 rounds of

5 seated dumbell presses

10 push ups

15 cal row

30 DU's

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Buy-in: 20 HSPU's ~ Not for Time

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Strength: Push Press 1x5, 3x3, 3x1 ~ taken from the floor

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7 min AMRAP:

7 Shoulder to Over head 115/75#

14 Deadlifts 115/75#

Rest 3 mins

5 Min AMRAP

5 Floor Presses 115/75#

10 bar over burpees

Rest 3 mins

3 min AMRAP

Power Snatches 115/75#

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Sellout: OTMx10 minutes 

3 Box Squats @ BW + 20#

Cashout: 30 C2B Pullups for time

 

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